by dnshah | Sep 2, 2019 | Health and Wellness Tips
According to a little known study, eating only 4 Brazil nuts per month significantly lowered, up to 20 points, serum LDL cholesterol (the bad cholesterol). Some incredulous doctors state this is faster than drugs. But just that single serving, let’s say on the 1st of the month, kept the cholesterol down 5 days later… and even 30 days later. No one tested beyond the 30 days. But the fascinating thing is that people were not still eating Brazil nuts… just that one serving that one day.
Remember I said “incredulous” doctor… because when studies involve a small population – it isn’t always respected. But the more integrative doctors I know believe that when the scientific studies show SIGNIFICANT improvement and the action required is:
- Convenient
- Inexpensive
- Not showing adverse health effects (no liver or kidney issues due to high selenium)
Then they absolutely recommend their patients take the action. In this case eating just 4 Brazil nuts seems to lower serum LDL cholesterol and increase serum HDL cholesterol for 30 days. Easy, convenient, inexpensive action for a big result. I love easy steps toward health!
by dnshah | Jul 24, 2019 | Age Defying, Diet and Weight Loss, Health and Wellness Tips, Obesity
I am admitting it. I’m addicted to sugar. Many Americans agree with me. I always thought it was because there are so many delectable American desserts (compared to other cuisines). And considering that the Western American diet is highly processed and overly sweetened, it is no wonder. Even food advertisers captivate audiences with taste, taste, taste as though that is the ONLY criterion for consumption. Sugar has gone from a side role to the main focus of ALL foods. Americans consume far more sugar than is recommended for our health. But this is not just a problem in the US, as other societies also have the sugar blues. Last week my aunt from Mumbai was visiting and she checked her blood sugar daily while consuming the meals I prepared for her. For the first time I was able to see the impacts of the meals I was making for her.
It empowered me to challenge my meals in such a way to lower her blood sugar. But in doing so, I saw what can only be described as “withdrawal” symptoms. This made me look at sugar as though it was a drug – complete with addiction and withdrawal issues. So now I ask the question, “Are we all addicted?”
“More, please!”
In order for a substance to be addictive, there should be an effect on the brain which stimulates the release of dopamine. Dopamine of one type of neurotransmitter that gives us a heightened sense of pleasure. Sugar does this… and it feels so good that over time we want more to get the same “high” (buzz/pleasure).
In nutrition school I learned that humans are programmed to love sweetness. Appreciation of the sweet taste of berries/fruits picked off trees was a survival sense to avoid starvation. That same survival sense has evolved today, and now it is expected to have that pleasant aroma and taste at practically every meal, every snack, and every beverage.
Psychological Behavior Change
If the consumption of a substance can initiate a behavior change, it may be considered as addictive. In animal studies, sugar consumption is shown to have drug-like effects as it is associated with sugar-related binges, cravings, tolerance, and withdrawal. There was even one rat study that showed Oreo cookies causing more neural activity than cocaine.
Acceptance
My clients with sugar-related health goals have made overcoming the cravings a primary focus. But how does one do this? The only way is the cut out all sugar, and neutralize the palate. Yes, this means withdrawal. The challenge is often met with scurrying in the kitchen in search of something sweet. I saw this with my aunt’s withdrawal this past week, and as hard as it was to watch – I remained patient and gave her daily goals to work toward. We were duly rewarded with a lowering of her blood sugar levels. But, this is not a 1-day fix, but a lifestyle change to stop the cravings AND keep them away.
Actions
I will not say these are easy actions to take; but if you challenge yourself with them, rewards will follow. They all deal with labels.
- Don’t flock to “diet” labelled foods. Dietary foods are marketing a lower fat or calorie content, but in order to achieve this, they use other flavors/ingredients (usually sugars) to compensate. (think yogurts).
- Check for sugar in the ingredients list and ensure it is not in the first 5 ingredients. If it is (as in sweet yogurt), stop buying/eating these items. Replace them with wholesome ingredients without the sugars.
- Become knowledgeable about the different names for sugar: cane sugar, cane juice, cane juice solids, cane juice crystals, dextrin, maltodextrin, dextran, barley malt, beet sugar, corn syrup, caramel, carob syrup, brown sugar, date sugar, malt sugar, diatastic malt, fruit juice, fruit juice crystals, golden syrup, turbinado, sorghum syrup, refiner’s syrup, ethyl maltol, maple syrup, yellow sugar, high fructose corn syrup (HFCS), and many more.
- Understand the difference between Natural and Added- sugars.
- Natural sugars from fruits, veggies are usually not an issue because of the FIBER they are contained in. The fiber slows the absorption of the sugars. In the case of 100% fruit juice, if the fibers are removed then the end product becomes refined and harmful to sugar addicts.
- Natural sugars from dairy contain lactose – a milk sugar. While this is not an added sugar, be aware that it can increase blood sugar and should be used sparingly. Yogurts that also add sweeteners should be avoided as this will combine lactose and more concentrated sugars.
- Natural sugars from honey and syrups will increase blood-sugar concentrations, AND keep the palette wanting more sugar later in the day. It doesn’t help to add “a little bit” of these to the diet if one is trying to stop the cravings.
- Words ending in –ose and –ol are sugar alcohols and should be avoided for those trying to stop sugar cravings.
I empower you to challenge yourself to a clean eating week without refined sugars. Even if you don’t have lofty health goals, and don’t for see a problem with your sugar consumption, consider just a week of some healthy meals to neutralize your palette and see if you show any signs of withdrawal. Sign up for the next clean eating challenge here.
by dnshah | Jul 24, 2019 | Age Defying, Health and Wellness Tips
Since the last 20 years over 73,000 research articles have been published on AD, but little progress has been done to cure this disease. While it still remains incurable, it IS PREVENTABLE.
Alzheimer’s Disease can be thought of as a “mind attack,” since we have other medical terms such as “heart attack” or brain attack (stroke). To protect oneself from a mind attack, we have to take preventative actions to keep the mind functioning optimally. These actions include controlling vascular risk factors (high blood pressure & cholesterol), and controlling chronic brain hypoperfusion (lack of adequate blood flow to the brain). All of this translates into:
- A healthy diet
- Physical exercise
- Mental exercise
The combination of these three items means you reduce your risk of the major risk factors for AD. These risk factors are:
- Diabetes
- Hypertension
- Obesity
- Depression
- Lack of Physical Exercise
- Smoking
- Lack of Mental Exercise
Up to 50% of AD are attributable to these 7 risk factors. This didn’t even factor in specific diet patterns. However it has been shown that diet plays a big role in AD. For example Mediterranean diet eaters are associated with a lower incidence of AD and slower cognitive decline. The Mediterranean diet is high in vegetables, beans, fruits, & nuts; and low in meats and dairy. Studies have shown the main constituents of this diet that show benefits are the high vegetable consumption and the ratio of fats (plant-based vs animal based).
Looking across 11 countries, the main indicator of the prevalence of AD is fat consumption. Higher saturated fat intake was associated with a poorer trajectory of cognition and memory. The study showed that women with the lowest saturated fat intakes had the brain function of women 6 years younger! If having younger brain function appeals to you, listen up! Eating healthy pays you back in big ways.
Adherence to a healthy diet, such as the Mediterranean Diet, was associated with longevity of life. In fact a decade after the study was started, the only remaining participants were the ones that were strictly eating healthy.
Eating healthy can mean a variety of things. The keys factors for AD in these studies were:
- Vegetable Consumption
- Fat Consumption (Plant-based vs Animal-based)
This proves yet again that plant-based diets are the crème de la crème of healthy eating. Time to consider meatless Mondays!
by dnshah | Jul 23, 2019 | Health and Wellness Tips
According to a study being discussed in the UK and US, “People under 65 who eat a lot of meat, eggs, and dairy are four times as likely to die from cancer or diabetes.”
Well, this changes things for those following the KETO diet, which focuses on high protein/ low carb meals to lean up and encourage health. In addition to being strict and overcoming cravings, now there is evidence that diet could be harmful to your health.
This study showed
- Non-seniors (age < 65) eating more than recommended animal proteins have a greater (73 times more) risk of dying from diabetes.
- Non seniors consuming the recommended lower end of protein intake is associated with a major reduction in cancer and overall mortality.
- Seniors (age > 65) with lower protein intake are associated with higher risk of diabetes-related death.
Overall the study shows that older adults may fare better by increasing protein consumption after the age of 65; they have a higher requirement for protein in the senior years when the body is losing more muscle and becoming frail. They should eat more than 6-10% of calories from protein (around 50g/day). Also, it’s not just about diet alone. Since sedentary seniors lose 1% of muscle mass annually, their muscle converts to fat. They have to work to convert that fat back to muscle. This entails resistance training (with diet changes).
Diet changes include sufficient protein (more than 0.8g/kg body weight) AND plenty of vegetables. Eating recommended amounts of vegetables reduces the risk of developing low muscle mass. This may be due to the alkalizing effect of vegetables since many other body functions create more oxidation and acid (breakdown of muscle mass, exercise, acid-promoting diets, stress, chronic inflammation, etc.)
In fact beans, legumes, and other plant-based proteins are also alkaline compared to animal proteins. So as we age, it becomes increasingly important to promote vegetables and plant-based proteins.
by dnshah | Jul 23, 2019 | Health and Wellness Tips
(serves 6)
A NutriLicious recipe that is free of meats, gluten, dairy, corn, eggs, nightshades, nuts, soy, and is Paleo as well as Vegan/Vegatarian.
INGREDIENTS
7 cups vegetable broth
6 cups spinach, chopped
3 cups buckwheat
2 cups mushrooms, sliced and sauteed
¼ cup extra-virgin olive oil (EVOO)
6 garlic cloves, minced
1 teaspoon salt, to taste
METHOD
- Grind the buckwheat in a spice mill (or clean coffee grinder) until fine.
- Heat EVOO in a large pot over medium-low heat.
- Add garlic and sauté for about 3 minutes.
- Add the ground buckwheat and stir well.
- Stir in 1 cup of broth. When all the liquid is absorbed, add another 1 cup of broth, along with the spinach.
- Repeat with the remaining 4 cups of broth, 1 cup at a time, until the consistency of a thick polenta.
- Mix in salt, taste, and adjust as needed.
- Top with sauteed mushrooms.
Nutrition: Calories: 426; Total Fat: 13g; Total Carbohydrates: 65g; Sugar: 2g; Fiber: 10g; Protein: 18g; Sodium: 1307mg
by dnshah | Apr 29, 2019 | Health and Wellness Tips
A common question I get from both men and women is what nutrition will help with hair loss.
For men it can affect the temples and crown of the head, the entire scalp, or even other areas of the body. Normal hair loss is defined as losing 100 or less hairs per day. Anything beyond this can indicate an issue:
- Genetic predisposition to hair loss. Male- and Female-pattern baldness is hereditary, and follows specific patterns gradually as we age. This affects over 80 million people in the US.
- Hormonal related balding
- Thyroid fluctuations
- Medications
- Medical Conditions (ringworm, etc.)
- Stress
- Weight loss
- Nutritional deficiency
Some of these can be addressed with nutritional therapy. A focus on better diet can bring the required nutrients to each organ, including our digestive tract. Over time this can improve the absorption of micronutrients which can improve our hair, skin, nails, and body in general. By strengthening our hair at the roots, we can minimize hair fall and the results can begin to be seen after 6 months. It’s a long process; but the BEST way to get to the root of the problem (pun intended).
Some complementary and alternate actions (in addition to a doctor’s Rx) to strengthen your hair roots and follicles are to use cleaner products on your head (sunscreen, lotions, shampoo, conditioner, oils, serums); to have a cleaning regimen (including moisturizer and toner) for your scalp regularly; and to provide nutrition to your scalp regularly. This can be done topically with a product like Phyto phytologist designed for hair strengthening, or changing your diet and absorption. Some of these changes can include caffeine-based lotions and shampoos, capsaicin, marine protein supplements, melatonin, procyanidins (plant-based anti-inflammatory flavonoids found in apples, cacao, cinnamon, grapes, tea, pumpkin seeds, & rosemary oil).
Hair loss can have a significant emotional and social impact on individuals – women especially. This only highlights the importance of better dietary decision and overall clean nutrition. In some cases a lab test can help to identify any gaps in nutrition that contribute to hair fall. Partner with a functional health practitioner that can accompany you during your health journey, and help empower stronger roots to health. Contact me for an initial consult and customized strategy for this journey.
